In a new video on his YouTube channel, fitness coach Jeremy Ethier breaks down four simple steps that can help you burn fat, and explains how to implement them most effectively over a four-week period to kickstart your weight loss journey and help you achieve the best results.
Week 1: Weigh yourself every day.
Stepping on the scales every single day might sound like a recipe for low self-esteem, but regularly tracking your weight, Ethier says, is crucial to achieving and measuring your weight loss results. He recommends weighing yourself at exactly the same time every morning, after waking up and using the bathroom, before eating or drinking anything.
"It's important to weigh yourself in this fashion because your weight will fluctuate day to day," he explains. Then, calculate your average weight for that week: as time passes, this should make it easier to gage how much fat you are losing. A good rate of fat loss would be between 0.5 and 1 percent of body fat per week; roughly 0.5 to 1 kg.
Week 2: Reduce calories
The second step is to "close the gao" between the number of calories per day you are currently eating, and the number of calories you should be eating in order to lose fat. These figures will be slightly different for everybody.
"A really simple method to get you started is to take your bodyweight and then multiply that by either 13 or 29, depending on if you're using pounds of kgs," says Ethier. The number you end up with will be your recommended daily calorie count. Once you have that, Ethier strongly suggests using a tracking app to log each of your meals to ensure you stick to that number.
Week 3: Up your NEAT
NEAT, or non-exercise activity thermogenesis, refers to any kind of everyday physical activity that takes place outside of your workouts. While things like walking or cleaning the apartment are incredibly low-impact, they can still help you burn extra calories. Additionally, studies have found that the lower your NEAT levels, the less your body is able to manage appetite and control calorie intake.
One simple way to boost your NEAT, Ethier says, is to walk more, and he suggests aiming for around 7,000 to 9,000 steps per day as a minimum.
Week 4: Do the right type and amount of exercise
A minimum of 30 minutes of exercise three times a week, encompassing both resistance training and cardio, is a good starting point for fat loss, says Ethier. 60 minutes four or five times a week is even better.
"Research has shown that people getting at least 150 minutes of exercise per week were able to lose twice as much weight as people getting 75 minutes of exercise per week," he says. "When exercise is combined with your diet, it's even more effective for losing weight than either method by itself."
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